Stir Fry with Tofu and Broccoli
A quick, vibrant stir fry featuring firm tofu and fresh broccoli florets in a savory garlic-ginger sauce. This asian-inspired vegetarian (vegetarian) ready in about 30 minutes pairs pressed and cubed firm tofu, broccoli florets, sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 14 oz, pressed and cubed firm tofu
- 3 cups broccoli florets
- 2 tbsp sesame oil
- 3, minced garlic cloves
- 1 tbsp, grated fresh ginger
- 3 tbsp low sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp brown sugar
- 1/4 tsp red pepper flakes
- 2, sliced for garnish green onions
- 1 tbsp for garnish toasted sesame seeds
Instructions
- Step 1: Heat 1 tbsp sesame oil in a large nonstick skillet over medium-high heat. Add 14 oz pressed and cubed firm tofu, cooking for 4-5 minutes per side until golden brown and crispy. Remove tofu and set aside.
- Step 2: Add remaining 1 tbsp sesame oil to the skillet. Sauté 3 minced garlic cloves and 1 tbsp grated fresh ginger for 1 minute until fragrant.
- Step 3: Add 3 cups broccoli florets, stirring constantly for 5-6 minutes until bright green and just tender.
- Step 4: In a small bowl, combine 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp brown sugar, and 1/4 tsp red pepper flakes. Pour the sauce over the broccoli, stirring to coat.
- Step 5: Return tofu to the skillet, tossing gently with broccoli and sauce for 2 minutes until heated through. Garnish with 2 sliced green onions and 1 tbsp toasted sesame seeds before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Stir Fry with Tofu and Broccoli take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Stir Fry with Tofu and Broccoli?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep pressed and cubed firm tofu from drying out.
Can I substitute ingredients in Stir Fry with Tofu and Broccoli?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Stir Fry with Tofu and Broccoli for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Stir Fry with Tofu and Broccoli vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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